Should you try a liver detox? 5 ways to safely support your liver health

You’ve likely seen ads for liver detox teas, supplements or smoothies that promise to “cleanse” your body and boost your health. But can your liver really become clogged with toxins, and do these products help?

The liver, which sits on the right side of your abdomen and performs over 500 vital functions, is one of the largest and most important organs in your body. It filters toxins such as alcohol, medications and waste products. It also processes nutrients from the food you eat, stores vitamins and minerals, helps control blood sugar levels and supports digestion. With so many responsibilities, it's no wonder people are interested in the idea of liver detoxing.

Recent statistics report that in the US, 4.5 million people have been diagnosed with liver disease. That number has led to a growing number of products and programs claiming to “detox” the liver for better health, but what does that really mean?

What is a liver detox?

A liver detox, or liver cleanse, is a program, product or set of behaviors that claims to rid the liver of toxins and improve its function while also promoting other benefits such as weight loss or improving your overall health. Liver detoxes can range from herbal supplements and juice fasts to restrictive diets or detox drinks made with ingredients such as lemon, milk thistle, turmeric or apple cider vinegar.

The truth is, your liver already detoxifies your body every day. It processes alcohol, medications, chemicals and natural waste products, making them easier for your body to eliminate. For most people, the liver doesn’t need help doing its job.

Do liver detox drinks or cleanses work?

The liver doesn’t store toxins the way some detox marketing suggests. It processes and helps eliminate them naturally through urine or bile. Although many detox drinks and liver cleanses claim to restore or improve liver health, these products are not backed by scientific evidence and have not received FDA approval.

In fact, a liver detox can be harmful, especially when it contains unregulated herbal ingredients or encourages extreme diets that deprive your body of essential nutrients. If you have a chronic condition like kidney disease or diabetes, a liver detox or cleanse can actually make your illness worse.

Regarding any actual health advantages, some of the individual ingredients in a liver detox on their own can be beneficial to your health, such as cinnamon or ginger, which may combat oxidative stress or reduce some signs of inflammation. But the quantity of these ingredients in a liver detox isn’t enough to show any true benefits.

Can a liver detox prevent liver damage?

Liver detox programs do not prevent liver damage or treat liver disease. And while healthy habits can support your liver’s natural detox process, it’s just as necessary to understand what can cause damage to it.

There are several causes of liver damage, some more preventable than others. Certain lifestyle factors, medical conditions and exposures can interfere with liver function over time.

Long-term alcohol use is one of the most common culprits, leading to inflammation and scarring known as cirrhosis. Obesity, insulin resistance and poor diet can lead to fatty liver disease, where fat accumulates in liver cells and impairs function.

Other causes include viral infections like hepatitis B and C, exposure to environmental toxins and certain genetic conditions such as hemochromatosis or Wilson disease. Overuse or misuse of medications and supplements, especially acetaminophen, can also contribute to liver stress and damage over time.

8 signs of liver damage

Even though your liver is built to detox itself, it's important to recognize when it may not be functioning as it should. Liver issues often develop gradually and may not cause noticeable symptoms until they’ve progressed.

Early signs of liver damage may include:

• Feeling unusually tired
• Loss of appetite
• Nausea and digestive discomfort
• Changes in the color of urine or stool
• Yellowing of the skin or eyes (jaundice)
• Swelling in the abdomen or legs
• Itchy skin
• Easy bruising

If you notice any of these signs, contact your doctor. Liver problems can become serious without early diagnosis and care.

5 ways to support your liver (safely) without a detox

Rather than relying on supplements or extreme diets through a liver detox or cleanse, the best way to help your liver is through long-term, healthy habits and staying on top of your health checkups.

Here are five ways to safely support your liver without a detox or cleanse:

1. Eat a nutrient-rich, balanced diet

Leafy greens, berries, whole grains and lean proteins provide antioxidants and essential vitamins that help your liver function well. Aim to maintain a healthy weight by eating a diet low in carbohydrates.

2. Limit alcohol intake

Alcohol is one of the biggest stressors on the liver. Reducing or avoiding alcohol altogether can help your liver regenerate and repair.

3. Stay hydrated

Water supports liver and kidney function. Aim to drink at least eight cups (64 ounces) a day unless otherwise directed by a healthcare provider.

4. Exercise regularly

Physical activity can reduce fat buildup in the liver and lower the risk of fatty liver disease.

5. Avoid unnecessary medications and supplements

Some over-the-counter drugs, especially in high doses or mixed with alcohol, can be hard on the liver. Talk to your doctor before taking herbal detox supplements and follow dosing instructions closely.

Before you try a liver detox, remember this

A liver detox might sound like a healthy reset, but the truth is that your liver doesn’t need special cleanses or trendy drinks to do its job. It’s built to filter toxins all on its own. What it does need is your long-term support through good nutrition, hydration, physical activity, and moderation with alcohol and medications.

If you’re wondering how to detox your liver or whether your current habits are supporting your liver health, talk with your healthcare provider. They can help you make informed choices that truly benefit your body, no gimmicks required.

Have questions about your liver health? Talk to your doctor or find a hepatologist near you.